November
29

Podcast – Isometric Training: How Not Moving Can Help You Ride Faster

Every once in a while I have a lightbulb moment that makes me realize that I have been missing something really important in my training.

Like the first time I was introduced to using mobility exercises to compliment my usual focus on “get stronger”, these moments open up a whole new way of seeing the bigger picture that leads to being a better rider.

One of these moments happened to me recently at a Steve Maxwell seminar when he was explaining how he uses Isometric Exercises in combination with sport training.

While Isometric Exercises are something I have studied and used, I never really understood the best way to use them until I heard him explain it and now I realize that they are a must have component of a training program.

In this episode of the Bike James Podcast I explain what Isometrics Exercises are, how to use them and how you can use incorporate them into your program to help you ride faster on the trail.

You can stream or download this episode below. You can also find it on Itunes and Podbean.

Download this episode (right click and save)

Show Notes:

– Isometric Exercises

– No movement

– High muscle tension

– Relatively safe

– Strength is Tension + Technique

– The trick to sport-specific training is to develop your Tension and your Technique separately

– We screw up when we use strength training to teach a skill or skill training to build strength

– Use Isometrics to develop your Tension and then skill training for Technique

– Use Ramping Isometrics with 1 Set to Failure for each movement pattern

– 20-30 seconds at 50% effort/ 75% effort/ 100% effort

– Safe for 1 Set to Failure since you don’t move

– Allows you to really focus on quality of tension instead of movement

– Helps you develop your tension producing “volume knob”

– Helps you learn how to truly tap into 100% tension

– Develops mental and physical endurance

– Keeps the body fresh for technique training (deadlifting, riding your bike, etc.)

– Pick one exercise per movement pattern and do it 2 days per week

– Use the other training time to work on movement or sport specific skills/ endurance training

– Don’t go above 80% effort with skill training

– This isn’t easy or sexy but it works

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems & Pedaling Innovations

Social Comments:

WordPress Comments:

  1. mitchell says:

    Great article/ but please help me with the exercises, you should pick one push then pull and so on but how do you do presses, curls, squash, sit ups and so on, is your book out there is their pictures I need help thank you god bless.

    Reply • November 29 at 1:24 pm

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James Wilson